Food and Drink

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##MeatFreeMonday -Oozy Vegan Pumpkin & Saffron Risotto: Gluten-Free Mediterranean- Helen Tzouganatos

Gluten-Free Mediterranean

Helen Tzouganatos

Plum

Pan Macmillan Australia

Photography by Jeremy Simons.

RRP $44.99

“Oozy is not a word you would normally associate with a risotto made without butter or cheese. The secret here is caramelised roasted pumpkin that is pureed to add a smooth, creamy texture and delicate sweetness to the risotto. Earthy, floral saffron compliments the pumpkin’s sweetness and produces a sunny, golden risotto. Ensure you use a short-grain high-starch rice, such as arborio or carnaroli, for that signature creamy texture.” p90

Ingredients

400 g butternut pumpkin, peeled and cut into 1.5 cm cubes
80 ml (1⁄3 cup) extra-virgin olive oil
sea salt flakes and freshly ground black pepper
875 ml (3 1⁄2 cups) warm Vegetable Stock (page 207)
1 onion, finely chopped
2 garlic cloves, finely chopped
275 g (1 1⁄4 cups) arborio or carnaroli rice
pinch of saron threads
125 ml (1⁄2 cup) white wine
crispy sage leaves, to serve (optional) (see Note)

Method:

Preheat the oven to 180°C (fan-forced).


Place 250 g of the pumpkin in a roasting tin, drizzle in half the olive oil, add a pinch of salt and toss well. Roast for 30 minutes, tossing halfway through to ensure even browning. Transfer the pumpkin to a food processor, add 80 ml (1⁄3 cup) of the stock and puree. Set aside.


Meanwhile, heat the remaining oil in a large frying pan over medium–low heat. Add the onion and a generous pinch of salt and cook for 5 minutes to soften. Stir in the garlic and cook for another 30 seconds. Add the remaining pumpkin, the rice and saffron and gently stir for a minute to toast the rice grains. Deglaze the pan with the white wine, stirring to release any caramelised
bits caught on the base, and simmer for a minute so the rice absorbs the wine. Add a few ladles of the remaining stock and bring to a gentle simmer. When the stock has been absorbed, add more to the pan, a few ladles at a time. Continue, gradually adding more stock as it is absorbed, and cook for 15 minutes or until the rice is al dente. In the last 2 minutes of simmering, gently fold in the pumpkin puree.

Remove the pan from the heat and adjust the seasoning with salt and pepper as required. Ladle the risotto into shallow bowls and serve with crispy sage leaves scattered over the top, if desired.


NOTE
Crispy sage leaves: fry a handful of sage leaves in 3 tablespoons of olive oil over medium heat for 30 seconds or until crisp. Remove with a slotted spoon and sprinkle with salt.

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Lamb & Spinach Gozleme: Gluten-Free Mediterranean- Helen Tzouganatos

Gluten-Free Mediterranean

Helen Tzouganatos

Plum

Pan Macmillan Australia

Photography by Jeremy Simons.

RRP $44.99

Ingredients

olive oil, for pan-frying
lemon wedges, to serve


DOUGH
260 g (2 cups) gluten-free self-raising flour
90 g (1⁄3 cup) Greek yoghurt (or coconut yoghurt for dairy free)
3 tablespoons extra-virgin olive oil
1⁄2 teaspoon sea salt flakes


LAMB & SPINACH FILLING
2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
pinch of sea salt flakes
2 garlic cloves, finely chopped
1⁄2 teaspoon paprika
1⁄2 teaspoon ground cumin
pinch of freshly ground
black pepper
250 g lamb mince
large handful of baby spinach leaves

“Crispy, golden gluten-free Turkish gozleme can be easily whipped up in under 20 minutes, so it’s the perfect after-school snack. The dough comes together very quickly and while it’s resting, you can quickly make your filling of choice. I love a spiced lamb mince filling when I feel like a break from spinach and feta, but you can get as creative as you like. Don’t overfill the gozleme – the flatter the parcel the crispier it will get when it hits the hot frying pan.” p30

Method
Combine all the dough ingredients in the bowl of an electric mixer fitted with the dough hook attachment, add 125 ml (1⁄2 cup) of warm water and mix on medium speed for 1 minute to form a smooth dough. If the mixture is too dry, add a little more water and mix again. Set the dough aside to rest, uncovered, while you make the filling.


To make the filling, heat the olive oil in a frying pan over medium heat. Add the onion and salt and cook for 5 minutes to soften. Stir in the garlic, paprika, cumin and black pepper and cook for 30 seconds. Add the lamb and cook, breaking up any chunks with a wooden spoon, for 3 minutes or until browned. Add the spinach, stir and cook for 1 minute to wilt. Remove from the heat and set aside.


Divide the dough into six balls. Working with one ball at a time, roll out the dough between two sheets of baking paper to form a paper-thin rectangle about 20 cm × 30 cm in size. Scatter 3 tablespoons of the lamb and spinach filling in the centre, leaving a clear border of roughly 8 cm around the edges. Fold the dough over the filling to enclose. Cover with baking paper and very
gently roll out again to flatten and thin out the gozleme. Repeat with the remaining dough and filling.


Place a heavy-based frying pan over high heat and allow it to heat up. Drizzle 1 tablespoon of olive oil into the very hot pan and cook the gozleme, one at a time, adding more oil as needed, for 2–3 minutes on each side until golden and crispy. Serve with lemon wedges.


FILLING VARIATIONS
Spinach & Feta: combine 135 g (3 cups) baby spinach, 3 sliced spring
onions and 200 g crumbled feta.


Potato & Cheese: combine 460 g (2 cups) mashed potato, 150 g grated
mozzarella, a handful of finely chopped flat-leaf parsley leaves,
1⁄2 teaspoon paprika and salt and pepper

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#FidayFreebie: Gluten-Free Mediterranean – Helen Tzouganatos

Gluten-Free Mediterranean

Helen Tzouganatos

Plum

Pan Macmillan Australia

ISBN:9781761263316

RRP $39.99

Description:

‘Growing up in Sydney’s multicultural inner west, I was surrounded by migrants from various countries spanning the Mediterranean. My Lebanese neighbours taught me the secret to the best mejadra, the Cypriots across the road introduced me to koupes and haloumi bread, and my mother would exchange Greek syrupy sweets for pistachio biscotti and olive and rosemary focaccia with the Italians down the street.’

More a way of life than a diet, the Mediterranean style of eating is embraced around the world for its simplicity, health benefits and downright deliciousness.

Now you can enjoy all your favourite dishes from Greece, Italy, Spain, Lebanon and more, minus the gluten.

Helen Tzouganatos, host of SBS Food’s Loving Gluten Free, shows you just how simple it is to cook delicious gluten-free versions of Mediterranean classics, with clever ingredient swaps that not even Yiayia or Tayta will notice. From the fluffiest focaccia and crispiest loukoumades to the easiest seafood paella and most decadent chocolate roulade, you won’t believe these family favourites are gluten free.

AUTHOR INFORMATION

Helen Tzouganatos is a presenter, passionate home cook and recipe developer, who specialises in delicious gluten-free food made from scratch. Helen’s gluten-free journey started 15 years ago when she was diagnosed with coeliac disease. She began sharing her simple gluten-free food via her blog and social media, and went on to host SBS television show Loving Gluten Free. This is her third cookbook. Helen lives in Sydney with her husband, Spiro, and three children, Vasili, Sofia and Ruby.

https://www.panmacmillan.com.au/9781761263316/gluten-free-mediterranean/

I have one copy of the book to give away thanks to Pan Macmillan Australia. In the comments tell me the name of the show that Helen hosts on SBS. Easy! Winner will be randomly selected on 10th March 2023. Good luck. **Australian residents only**



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Prawn Curry with Cauliflower Rice – The CSIRO Low Carb Diet Easy 100 – Professor Grant Brinkworth & Dr Pennie Taylor

The CSIRO Low- Carb Diet Easy 100

Professor Grant Brinkworth & Dr Pennie Taylor

Photography by Jeremy Simons and Rob Palmer.

Pan Macmillan Australia

ISBN:9781760988456

RRP $39.99


UNITS PER SERVE:
Breads, Cereals, Legumes, Starchy Veg 0 Dairy 1 Lean Meat, Fish, Poultry, Eggs, Tofu 1.5 Low–Moderate Carbohydrate Veg 3.5 Healthy Fats 2

SERVES: 4 | PREPARATION: 10 MINUTES | COOKING: 25 MINUTES

Ingredients:
2 heads broccoli, stems and florets chopped
1 tablespoon extra virgin olive oil
1 onion, finely diced
1 zucchini, thinly sliced
1 long red chilli, thinly sliced
3 cloves garlic, sliced
2 cm piece of ginger, finely grated
2 teaspoons curry powder
3 teaspoons brown mustard seeds
1 teaspoon ground turmeric
400 g tinned diced tomatoes
600 g cooked prawns, peeled and deveined, tails intact (see notes, and also note on page 174 regarding sodium)
1 cup (260 g) natural yoghurt
Juice of 1 lemon

TO SERVE
450 g cauliflower rice, heated according to the packet instructions (see notes)
2 tablespoons chopped roasted unsalted cashews
½ cup coriander leaves

Method:

  1. Bring a large saucepan of water to the boil and cook the broccoli for 5 minutes until tender. Drain and set aside.
  2. Heat the olive oil in a large, deep frying pan over medium heat. Add the onion and zucchini and cook, stirring occasionally, for 6–7 minutes until very so ened. Add the chilli, garlic, ginger, curry powder, mustard seeds, turmeric and ¼ teaspoon freshly ground black pepper and cook, stirring, for a further 1–2 minutes until fragrant.
  3. Add the diced tomatoes, 2 tablespoons water and the prawns, tossing everything together. (There won’t be a lot of sauce here, so place a lid on the frying pan to help the prawns steam to cook through.) Cook, covered, for 2–3 minutes until the prawns are cooked through, then stir the yoghurt and lemon juice through. Divide the cauliflower rice four between bowls, spoon the prawn curry over and add the cooked broccoli. Garnish with the cashews and coriander leaves and serve.


    Notes: You can use frozen raw prawns if you prefer. But don’t add the water to the frying pan as the frozen prawns will release quite a bit of moisture. You may need to simmer the sauce for an extra 2 minutes to reduce any excess liquid in your curry before serving. You can find cauliflower rice in the fresh produce section at your local supermarket. If unavailable, use the frozen variety instead.
    18 g CARBS P E R S E R V E


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Salmon Nori Rolls – The CSIRO Low Carb Diet Easy 100 – Professor Grant Brinkworth & Dr Pennie Taylor

The CSIRO Low- Carb Diet Easy 100

Professor Grant Brinkworth & Dr Pennie Taylor

Photography by Jeremy Simons and Rob Palmer.

Pan Macmillan Australia

ISBN:9781760988456

RRP $39.99

LUNCH
UNITS PER SERVE:
Breads, Cereals, Legumes, Starchy Veg 1 Dairy 0 Lean Meat, Fish, Poultry, Eggs, Tofu 1.5 Low–Moderate Carbohydrate Veg 3 Healthy Fats 3

SERVES: 4 | PREPARATION: 20 MINUTES | COOKING: NIL

Ingredients:
6 sheets nori
3 Lebanese cucumbers, very thinly sliced (use a mandoline if you have one), patted dry with paper towel
6 cups rocket leaves, baby spinach leaves or shredded kale. Stalks removed
¾ cup (140 g) cooked basmati rice


SALMON FILLING
600 g tinned salmon in spring water (no added salt), drained well
2 teaspoons salt-reduced tamari (see note)
2 teaspoons rice vinegar
2 teaspoons sesame oil
2½ tablespoons whole-egg mayonnaise
1 tablespoon sriracha or other hot chilli sauce
4 spring onions, thinly sliced

  1. To make the salmon filling, place all the ingredients in a bowl and mash well with a fork to combine.
  2. Place a nori sheet flat on a workbench and top it with one-quarter of the cucumber, rocket, spinach or kale and rice, smoothing over the surface.
  3. Add one-quarter of the salmon filling, roll up the nori sheet tightly, running water along the far edge to seal. Slice in half, then set aside and repeat with the remaining nori rolls and filling.


Note
Tamari is a higher-salt product, so ideally use low-salt or no-added-salt
alternatives. If you are following a low-sodium diet, omit this ingredient. 20 g CARBS P E R S E R V E

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The CSIRO Low Carb Diet Easy 100 – Professor Grant Brinkworth & Dr Pennie Taylor

The CSIRO Low- Carb Diet Easy 100

Professor Grant Brinkworth & Dr Pennie Taylor

Pan Macmillan Australia

ISBN:9781760988456

RRP $39.99

Descritpion:

The CSIRO Low-carb Diet is proven to be highly effective in achieving sustained long-term weight loss, reducing risk factors for heart disease and improving metabolic health. Now, with book #6 of the bestselling CSIRO Low-carb Diet series, eating low-carb has never been easier or more delicious.

Here are 100 brand-new everyday recipes, featuring plenty of vegetarian options, meals for one and two, and low-carb alternatives to high-carb staples, such as bread, pizza bases and smoothies. Plus there are shopping tips, handy lists and easy-to-follow guidelines, with solid, dependable advice from Australia’s foremost nutritional scientists.

My View:

Easy to follow, recipes for one or two people, lots hints and tips including how to set up your low carb kitchen, this book is sure to be a big hit.

Stay tuned I will publish a few recipes from this book over the next few days.

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Quinoa and Black bean Patties; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons

“Packed with flavour and seriously satisfying, add these tasty, fibre-filled patties to your weekly rotation if you’re keen to include some meat-free meals.”p144

Makes 4 / Prep 10 minutes / Cook 15 minutes

Ingredients:
¼ cup (45 g) quinoa
400 g can black beans, drained and rinsed
1 egg, lightly beaten
½ cup (35 g) dried breadcrumbs ( I use Gluten Free)
2 tablespoons chopped fresh coriander
½ teaspoon smoked paprika
½ teaspoon ground cumin
1 teaspoon garlic salt
1–4 Personal Points range per patty
.
Method:
1 Combine quinoa and ½ cup (125 ml) water in a small saucepan and bring to the boil. Reduce heat, cover and simmer for about
15 minutes or until water has been absorbed.

2 Meanwhile, mash beans in a bowl with a fork. Add cooked quinoa and remaining ingredients. Mix until well combined. Divide mixture into 4 even portions. Shape into patties.

3 Lightly spray a large non-stick frying pan with oil (or line with a WW non-stick liner) and heat over medium heat. Cook patties for about 3 minutes each side or until evenly browned.

· TO REFRIGERATE: Prepare patties up to 2 days ahead. Store in
a reusable container and cook as required. Cooked patties will keep
in a reusable container for up to 5 days.
· TO FREEZE: Store cooked patties as above, with baking paper between each patty.



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Choc Nut Energy Bliss Bites; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons

Ingredients, Serves 32 / Prep 15 minutes + soaking

½ cup (80 g) almonds
½ cup (50 g) walnuts
½ cup (75 g) unsalted cashews
¼ cup (25 g) cocoa powder
1 cup (230 g) medjool dates, pitted and chopped

1–2 Personal Points range per serve
I love the idea of bliss balls, but it’s the thought of rolling the mixture that I just can’t be bothered with. Instead, I make up the mixture and pop it into a tray to set, then simply cut it into bite-sized pieces. All the deliciousness of a bliss ball, without the fuss of rolling – winning! p172




1 Place nuts in a bowl and cover with cold water. Soak overnight. Drain.

2 Lightly spray a 16 cm x 26 cm slice tin with oil and line base
and sides with baking paper.

3 Transfer drained nuts to a food processor. Add cocoa and dates and process until well combined (add a little water if necessary to help the mixture come together). Spread mixture evenly into prepared tin. Cover and place in freezer for at least 2 hours, until firm.

4 Lift slice from tin using baking paper. Stand for about 10 minutes to soften slightly, then cut into 32 pieces. Transfer pieces to a reusable container and store in freezer. Thaw pieces for a few minutes to soften slightly before eating. ·

TO FREEZE: Store bliss bites in a reusable container for up to 4 months. Thaw at room temperature for 5 minutes before serving.


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Slow Cooker Red Lentil and Sweet Potato Curry; Meal Plan Your Way to Weight Loss – Rebecca Burnicle and Wendy Van Staden

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons.

“Meal-prepping is so easy when you put your slow cooker to work. This recipe
makes 8 portions, so stocking your freezer with ‘I can’t be bothered’ dinners
is a breeze. All it takes is 15 minutes of prep in the morning.
Serves 8 / Prep 15 minutes / Cook 3 hours 45 minutes – 7 hours 30 minutes” p154

Slow Cooker Red Lentil and Sweet Potato Curry

2 brown onions, finely chopped
2 garlic cloves, crushed
1 tablespoon finely grated fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon curry powder
1 teaspoon garam masala
1 teaspoon vegetable stock powder ( I use a gluten free stock)
50 g coconut milk powder
2 cups (400 g) dried red lentils
250 g cauliflower, cut into 2 cm pieces
250 g orange sweet potato (kumara), cut into 2 cm pieces
1 zucchini, cut into 2 cm pieces
400 g can diced tomatoes
400 g can chickpeas, drained and rinsed
150 g baby spinach leaves
1 cup fresh coriander sprigs
2–6 PersonalPoints range per serve


1 Place all ingredients, except for chickpeas, spinach and coriander sprigs in a 5.5 litre (22 cup) slow cooker. Add 1 litre (4 cups) water and stir to combine. Cook on high for 3.5 hours (or low for 7 hours).


2 Stir in chickpeas and spinach. Season with salt and pepper. Cook on high for a further 15 minutes (or low for 30 minutes). Top with coriander sprigs to serve.

Stove-top method:
1 Heat a large non-stick saucepan over medium heat. Cook onion, garlic and ginger, stirring, for 2–3 minutes, until softened slightly. Add spices and stock powder and cook,
stirring, for a further 1 minute.


2 Stir in coconut milk powder, lentils, cauliflower, sweet potato, zucchini and tomatoes. Add enough water to cover vegetables. Bring to the boil, then reduce heat and simmer for 30–40 minutes, until vegetables and lentils are tender, stirring occasionally and adding extra water if mixture starts to catch
on base of pan.


3 Stir in chickpeas and spinach. Season with salt and pepper. Simmer for a further 5 minutes. Top with coriander sprigs.


· TO REFRIGERATE: Transfer curry to a large reusable container or divide individual portions into separate reusable containers. Store for up to 5 days. To reheat, simmer gently in a saucepan or microwave single
servings until hot, stirring in a little water if curry is too thick.


· TO FREEZE: Store curry as above. Thaw overnight in the fridge. Reheat
as above.

**This is one of my favourite vegetarian curries though I hadn’t thought of adding cauliflower – what a great idea. I will make this to take with me on my next visit to my vegetarian daughter.**

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Weight Watchers : Prep For Success : Meal Plan For Weight Loss.

Meal-Plan Your Way to Weight Loss by Rebecca Burnicle and Wendy Van Staden, published by Macmillan Australia, RRP $39.99, photography by Jeremy Simons.

My View:

Some great advice that I intend to start following. Once I did meal plan, it made shopping, cooking and my day easier. It’s time to focus on things that work to make our busy lives easier. I will share some quick and easy recipes from this book in the next few days.

“There are ways to get even more bang for your meal-planning buck, including this handful of ideas:
Make the effort to choose recipes and meals that include some of the same ingredients or components, so you can prep and cook once to enjoy several different meals across the week. This could be cooked lentils, roast vegetables or poached chicken breast.

You can use the ‘ingredient’ index at the back of this cookbook to easily find recipes that have foods in common.


Create a plan that’s a little bit flexible. Depending on your preferences (and your personality!), being
able to switch and swap a few meals across the week, to cater to what you genuinely feel like
eating on any given day rather than being too rigid about what you have to eat, when, can help
you stick with the plan.


Choose recipes that you want and like to eat. Sure, kale, fish and chickpeas are good for you,
but if you genuinely don’t like the taste of those ingredients, it’s best not to choose recipes for
your meal plan that rely too heavily on them. Incorporate recipes that feature your ZeroPoint
foods if you’re a WW member. You chose them for a reason – because you like them! So when you
do this, you not only tick the box outlined above, you’ll be making the most of your Personal Points
Budget, too.


Make sure at least one or two (or three!) of the recipes in your meal plan are quick-fire ones so
that when your day is busier than expected, you can still create something healthy and delicious,
regardless of how much prep you have or haven’t been able to do beforehand. Check out the prep
and cooking times included on every recipe in this book to guide you.


HOW TO PREP FOR SUCCESS
Once you’ve planned your meals, the next step is prepping ahead of time to make it as easy as
possible to cook those meals. Depending on the ingredients and what suits you best, you can
either set aside a specific time to do this prep or simply incorporate it into the cooking process for a
particular recipe. Either way, once you start thinking about it, your prepping options are endless, but for
some inspiration, you could:

Chop up ingredients ahead of time. Again, you can either set aside a time to do this or whenever
you’re preparing meat, plant-based proteins or veggies for one meal, simply chop and divide
up more so that you have them ready to go, for another meal.

Totally stretched for time? When it comes to vegetables, the frozen variety are great to have on hand. They’re nutritious, pre-chopped and you can cook them straight from frozen.


Cook up double – or triple – batches of those ingredients that the recipes you’ve chosen have in common. Depending on how many days it’ll be until you’ll use them again, you can either store
them in the fridge or pop them in the freezer (turn over the page for freezing tips). After cooking,
‘leftover’ ingredients last for two or three days in the fridge.

Make sure your fridge, freezer and pantry is well organised. The way it’s structured only has to
make sense to you, but being able to put your hands on the ingredients you need quickly is vital
to making the meal-prep and cooking process as easy and enjoyable as possible.” p.15